Chapter 3: Macronutrients Section 3.1 Pages 52-55
Diet Terms Nutrients The substances in food that gives us structural materials and energy. Macronutrients Nutrients that are required in large amounts. Examples: Water, Carbohydrates, Proteins, and Fat Micronutrients Nutrients that are needed in small amounts. Examples: Vitamins and Minerals. They are not destroyed by the body when used or burned for energy.
Water & Nutrition Water helps to bring nutrients to different parts of our body. Water helps dissolve and eliminate waste products of digestion. After 3 days without water, you die. You can also get water from food.
Dehydration Not enough water in our bodies because we aren't drinking enough water or we are sweating too much. Results of dehydration: muscle cramps, fatigue, headaches, dizziness, nausea, confusion, and increased heart rate. Results of severe dehydration: hallucinations, heat stroke, and death.
Do you drink enough water? Every day, we lose about 3 liters of water as sweat, in urine, and in feces. To avoid dehydration, we must replace this water. We can get up to 1.5 liters of water per day from food. The other 1.5 liters we need from water. The recommended amount is 6 to 8 (8 ounce) glasses of water.
Carbohydrates Carbohydrates come from: bread, cereal, rice, pasta, fruits, and vegetables. Carbohydrates are the major source of energy for cells.
Refined Sugars: Avoid or Eat Less These sugars are digested and enter the bloodstream quickly after you eat them. Most refined sugars are simple sugars or monosaccharides. These sugars are found in milk, juice, and honey. And most commonly seen as white sugar. Fructose is a sugar found in corn syrup.
Complex Carbohydrates: Healthy Complex carbohydrates are polysaccharides. Complex carbohydrates are found in vegetables, breads, legumes, and pasta.
Complex Carbohydrates Endurance athletes will increase their amount of complex carbohydrates before a competition. Many athletes will drink sugary sports drinks to gain energy before a competition. However, nutritionists say: don t eat or drink a lot of processed sugars.
Nutritionists Nutritionist say that the complex carbohydrates are the most healthy carbohydrate you can eat. They also say you should eat only a small amount of refined and processed sugars. The Diabetes Association states that you can eat 6 to 7 teaspoons of added refined sugars a day, but in reality you should not eat any of it. Complex carbohydrates helps maintain healthy cholesterol levels and reduces the risk of cancer.
Processed Food versus Whole Foods Processed foods have the nutrient rich parts removed. All sweets are highly processed and sugar rich. They give you no nutrition. Foods that are not processed are called Whole Foods. Whole Foods are whole grains, beans, fruits, and vegetables. They are a good source of fiber. Fiber gives roughage and helps maintain cholesterol levels and can decrease risk of cancer.
Questions 3 1. What are macronutrients? Give examples. 2. What are micronutrients? Give examples. 3. What can happen if you have severe dehydration? 4. How many liters of water can we get from food? 5. How much water should you have per day? 6. What foods have carbohydrates in them? 7. What foods have refined sugars? 8. What foods have complex carbohydrates? 9. What type of carbohydrate is healthy for you? 10. Which is better for you: whole foods or processed foods?
Protein Protein-rich foods are: beef, poultry, fish, beans, eggs, nuts, and dairy products such as milk, yogurt, and cheese.
Proteins Most proteins can be made by your body. Your body cannot make essential amino acids which must come from your food. Complete proteins have all the essential amino acids your body needs. Proteins from meat are complete. Meat is rich in protein, but it is also rich in FAT. If the vegetarian diet is rich in a wide variety of plant based foods, the body will have little trouble getting all the amino acids it needs to build proteins.
Fat Foods rich in fats are meat, milk, cheese, vegetable oils, and nuts.
Essential Fatty Acids You can only get essential fatty acids from your diet. Omega-3 and omega-6 fatty acids are essential fatty acids that you can get from fish. Nutritionists recommend 12 ounces of fish every week.
Unsaturated versus Saturated Saturated fat is saturated with hydrogen. Saturated fats are solid at room temperature. Example: Butter Usually from animals. Unsaturated fat is not saturated with hydrogen. Unsaturated fats are liquid at room temperature. Unsaturated fats have more carbon to carbon double bonds. When there are more double bonds, the fat is polyunsaturated. Example: Cooking Oils Usually from plants.
Hydrogenation Commercial food manufacturers add hydrogen atoms to unsaturated fat by combining hydrogen gas with vegetable oils under pressure. This is hydrogenation. Hydrogenation makes food seem less greasy, and extends shelf life. Example: Margarine
Cis fatty acid versus Trans fatty acid When hydrogen atoms are on the same side of the carbon to carbon double bond, they are in the cis form. When hydrogen atoms are on the opposite side of the carbon to carbon double bond they are in the trans form. Trans fats are straight chain saturated fats with fatty acids in a trans form. These fatty acids are not needed and can cause clogged arteries, heart disease, and diabetes. Trans fats can be found in energy bars, protein bars, fiber bars, and other nutrition bars. So, read the ingredients!
Questions 4 1. What foods have a lot of protein in them? 2. What proteins does your body need? Why? 3. Can a vegetarian diet give you the essential amino acids you need? 4. What foods are rich in fat? 5. What essential fatty acids do you need? 6. What foods have essential fatty acids in them? 7. Are unsaturated fats solid at room temperature? 8. What is an example of a saturated fat? 9. What fatty acids are not needed by your body? 10. What will these fatty acids cause if you have them?